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High cholesterol: Nutritionist reveals top prevention tips

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High cholesterol is when you have too much cholesterol in your blood. Cholesterol is a fatty substance produced by your liver that has many important roles, such as making hormones. However, having too much of it can clog up your arteries, thereby raising your risk of a host of complications, such as a heart attack. Fortunately, modifying your diet can reduce the amount of cholesterol you have in your blood.

A simple remedy you can make at home to lower high cholesterol is garlic and lemon juice, buy generic astelin au without prescription concludes a study published in the International Journal of Preventive Medicine.

The study was performed to examine the effects of garlic and lemon juice mixture on lipid (cholesterol) profile and some cardiovascular risk factors in people 30–60 years old with moderate hyperlipidaemia.

Hyperlipidaemia is a medical term for abnormally high levels of fats (lipids) in the blood, such as cholesterol.

A total of 112 hyperlipidaemic patients aged 30–60 years were recruited from Isfahan Cardiovascular Research Center.

People were selected and randomly divided into four groups. Control blood samples were taken and height, weight, and blood pressure were recorded.

Group one Received 20 g of garlic daily, plus one tablespoon of lemon juice. Group two received 20 g garlic daily. Group three received one tablespoon of lemon juice daily and four did not receive garlic or lemon juice.

All participants presented three days of dietary records and three days of physical activity records during eight weeks. Blood samples were obtained at study baseline and after eight weeks of intervention.

Results showed a “significant” decrease in total cholesterol and low-density lipoprotein-cholesterol (LDL cholesterol) in the group receiving the garlic and lemon mixture in comparison with other groups, the researchers wrote.

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LDL cholesterol is branded the “bad” cholesterol because it can clog up your arteries.

A greater reduction in blood pressure was also observed in the group eceiving the garlic and lemon mixture in comparison with other groups.

Furthermore, a great reduction in body mass index (BMI) was observed in the mixed group compared with the lemon juice and control groups.

This is significant because a high BMI indicates obesity – another heart disease precursor.

Other key dietary tips

It is vital to shun foods high in saturated fat to bring high cholesterol levels under control.

Saturated fat is found in:

  • Meat pies, sausages and fatty meat
  • Butter, lard and ghee
  • Cream and hard cheese, like cheddar
  • Cakes and biscuits
  • Food that contains coconut oil or palm oil.

“You can still have foods that contain a healthier type of fat called unsaturated fat,” notes the NHS.

Oily fish, like mackerel and salmon, brown rice, bread and pasta are all good sources of unsaturated fat.

Exercise can also provide a robust defence against high cholesterol levels.

“Aim to do at least 150 minutes (2.5 hours) of exercise a week,” advises the NHS.

Some good things to try when starting out include:

  • Walking – try to walk fast enough so your heart starts beating faster
  • Swimming
  • Cycling.

“Try a few different exercises to find something you like doing. You’re more likely to keep doing it if you enjoy it,” adds the NHS.

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